Comparing Nutrients in 300 calories Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS VS Cereals, oats, instant, fortified, maple and brown sugar, dry

Weight per 300 calories

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS: 85.7g
• Cereals, oats, instant, fortified, maple and brown sugar, dry: 77.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS or Cereals, oats, instant, fortified, maple and brown sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%

Macro Nutrients

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	3.8% 3.68g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	NA	2.48% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	7.08% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	46% 59.6g	130g per day for Men 19-50 years
Sugars	22% 16g	32.5% 23.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.19% 0.14g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	23.2% 8.83g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	13.5% 7.55g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Vitamin A	NA	59.8% 538μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	69.2% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.3% 0.85mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	57% 9.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.58% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	109% 2.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.83% 0.57mg	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.91% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Cereals, oats, instant, fortified, maple and brown sugar, dry	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	NA	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	316% 25.2mg	101% 8.05mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	NA	77.6% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40.5% 284mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	8.25% 281mg	3400mg per day for Men 19-50 years
Selenium	NA	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.7mg	26% 392mg	1500mg per day for Men 19-50 years
Zinc	53% 5.84mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	0.1% 3.77g	0.13% 4.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 1.3 times more Vitamin B3, more Vitamin B12 and 1.4 times more Vitamin E than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS vs Cereals, oats, instant, fortified, maple and brown sugar, dry:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 3.1 times more Iron and 4.4 times more Zinc than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 7.1 times more Calcium and 229 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have 1.6 times more Fiber than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• While Cereals, oats, instant, fortified, maple and brown sugar, dry contain 2.2 times more Fat and 1.5 times more Sugars than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS and Cereals, oats, instant, fortified, maple and brown sugar, dry have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS as well as Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.